One of the most popular types of fruit available on our market must be the peach. This fruit originates from China, and today the largest quantities of peaches are produced in Europe: Italy, Greece, Spain and France.
Nutritionally, peaches are acceptable for people who watch their calorie intake, because 100 g of peaches contain only about 40 kcal. Of the vitamins, the peach contains the most beta-carotene and vitamin C.
Beta-carotene is a plant pigment that the body converts into vitamin A (retinol). Vitamin A contributes to good vision and eye health, strong immunity, healthy skin and mucous membranes. The body will convert only as much beta-carotene into vitamin A as it needs, and the remaining beta-carotene in the body acts as an antioxidant – it protects the body from free radicals and reduces the risk of many chronic diseases.
Vitamin C contributes to normal psychological function, the function of the immune system, energy-generating metabolism and the functioning of the nervous system. In addition, vitamin C increases the absorption of iron, contributes to the regeneration of the reduced form of vitamin E and protects cells from oxidative stress. Vitamin C contributes to the reduction of fatigue and exhaustion and to the normal formation of collagen, which maintains the function of gums, cartilage, bones, skin, blood vessels and teeth.
In addition to eating them in their classic form or as part of desserts, peaches are a great choice of fruit for smoothies because they will give any smoothie a superb texture and taste.
Green smoothie with peaches
Green leafy vegetables have excellent antioxidant properties that protect the body from diseases and strengthen immunity . In addition, it is full of fibers that absorb excess water and stimulate the digestive system.
Ingredients (for 1 smoothie):
- 2 handfuls of baby spinach leaves
- 1 peach
- 1 teaspoon of grated fresh ginger
- 150 ml of water
Procedure:
Put all the ingredients in a blender and mix until you get a uniform mixture. If necessary, add a little more water.
Nutritional value per smoothie:
- Energy value: 47 kcal
- Carbohydrates: 10 g
- Proteins: 3 g
- Masti: 0 g
Peach supersmoothie with strawberries
Superfoods are special categories of foods that differ from others due to their distinct nutritional properties. Chia seeds are an excellent source of omega-3 fatty acids . The fruit in this smoothie is rich in vitamins and minerals, so this is an excellent choice to start the day or before some physical activity.
Ingredients (for 2 smoothies):
- 1 banana
- 1 peach
- 4 strawberries
- 300 ml of almond or oat milk
- 1 tablespoon of chia seeds
Procedure:
Separate 100 ml of milk and shake out the chia seeds and let them swell for ten minutes. Shake everything in a blender and add the rest of the ingredients. Mix until you get a uniform mixture.
Nutritional value per smoothie:
- Energy value: 129 kcal
- Carbohydrates: 23 g
- Proteins: 3 g
- Masti: 4 g
Chocolate peach in green
There is a nutritional bomb in front of you: cocoa and blueberries are rich in antioxidants, spinach is rich in fiber and minerals, peaches and blueberries are rich in vitamins. After drinking this smoothie you are ready for – everything!
Ingredients (for 3 smoothies):
- 1 peach
- 200 g of fresh pineapple
- 200 g of baby spinach
- 100 g of blueberries (can also be frozen)
- 1 tablespoon of cocoa powder
- 200 ml of almond or oat milk
Procedure:
Put all the ingredients in a blender and mix until you get a uniform mixture.
Nutritional value per smoothie:
- Energy value: 91 kcal
- Carbohydrates: 20 g
- Proteins: 3 g
- Masti: 2 g
Peach smoothie with blueberries and cucumber
Although we rarely associate cucumber with smoothies, its high water content and refreshing taste make it an excellent food for making healthy smoothies. Due to its high water content, cucumber is good for hydration in warm weather, and consequently, it has a positive effect on high blood pressure .
Ingredients (for 3 smoothies):
- 100 g blueberry
- 1 banana
- 1 peach
- 1 fresh cucumber
- Squeezed juice of half a lemon
- 200 ml oat milk
Procedure:
Dice the banana and peach. Cut the cucumber into rings, without peeling the skin. Put all the ingredients in a blender and mix until you get a uniform mixture.
Nutritional value per smoothie:
- Energy value: 112 kcal
- Carbohydrates: 25 g
- Protein: 2 g
- Masti: 1 g
Peach Peanut Butter Smoothie
Peanut butter could be called a “delicious sin” in the dictionary of healthy terms. Although high in calories, peanut butter is rich in healthy fats and is hard to resist, regardless of whether it is used as a spread or as an addition to smoothies.
Ingredients (for 2 smoothies):
- 1 peach
- 1 banana
- 150 ml low-fat yogurt
- 100 ml of low-fat milk
- 1 tablespoon of peanut butter (without sugar)
Procedure:
In a blender, first shake yogurt and milk, then diced peach and banana. At the end, add a spoonful of peanut butter and mix until you get a uniform mixture.
Nutritional value per smoothie:
- Energy value: 225 kcal
- Carbohydrates: 55 g
- Proteins: 22 g
- Masti: 18 g
Uslast!
